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I used to be almost 70 lbs overweight despite my best efforts to be healthy. I was riddled with a host of health problems that continually worsened over time. Switching to a plant based diet allowed my body to heal and let go of all the extra weight it had been carrying. It also allowed me to connect more fully with all of the beautiful nature that surrounds me.
My Journey Started With
CHOOSING HEALTH & HAPPINESS FOR MYSELF
Before Plant-Based
After Plant-Based
Products from Kiki
GIVE YOURSELF THE TOOLS TO CHANGE
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Plantifully Lean – Expanded Edition
Plantifully Lean is back in a new expanded edition with an all new layout! It is the ultimate weight loss guide and cookbook. An instant best seller, this book has been used by thousands of individuals to help themselves get back to a healthy weight and a healthy life. Kiki breaks everything down into an easy to follow step-by-step guide of how to make weight loss as effortless as possible. Through this simple plate building method, Kiki was able to lose over 70lbs without counting a single calorie. In this new expanded edition Kiki spells out in detail everything you need to know about plant based diets and weight loss, and specifically she addresses your questions when it comes to where your protein comes from, and how to balance fat and carbs. She warmingly shares the research on longevity and plant based diets and how it helped turn her prediabetes diagnosis around!
She then gives you all the delicious and simple recipes to satisfy you on your journey. Plantifully Lean is full of the tools and knowledge to help you take back your health. With over 125 simple and delicious recipes, Kiki took this book from a 1 week meal plan to a detailed 28 day meal plan so you will never be left wondering what to eat. Kiki’s love for “comfort food” drove her to develop recipes that would satisfy her palate while at the same time aiding in weight loss and health. Her recipes allow you to once again enjoy pancakes, waffles, pizza, egg rolls, and chili cheese fries. Learn how to enjoy carbs again, guilt-free!
Three Pillars of Weight Loss
THROUGH PLANTIFUL LIVING
1. Plant-Based Eating
Simple, health, delicious food gives your body the nutrients it needs. Like most people, I was never very good at diets and calorie counting. When I found my way to a plant-based diet and learned about calorie density, my life and weight began to change for the better!
Read more in the blog
2. Daily Movement
While formal exercise is not necessary for weight loss when eating this way, it’s always a good idea to move your body every day. During my weight loss journey, I simply walked for 30-40 minutes a day. That’s all the exercise I did, and I still lost almost 70 lbs! If you love to exercise then keep doing it. If you hate exercise, try to find something you like to do, like taking a walk for at least 20 minutes a day.
3. Love & Patience
Be kind and patient with yourself through this journey, especially when you mess up…because we all mess up. This is not about perfection. It’s about consistently heading in the right direction.
Read more in the blog
Calorie Density
Calorie density is the measure of calories or energy in a specific weight of a specific food. For example, fruit has about 300 calories per pound and chocolate has about 2,800 calories per pound. By snacking on fruit instead of chocolate, you’ll feel full while eating less. You don’t have to cut back on the volume of food you eat, you just need to change the types of foods you eat.
Your calorie intake can be naturally reduced by eating whole unprocessed plant foods that are full of fiber, water, and nutrients along with the bulk to fill you up and keep you full.
Arranging Your Plate
Next to understanding calorie density, plate building is one of the single most important tools that will aid you in your weight loss journey. This plate building method allows you to consume large amounts of food for a lot fewer calories using “Calorie Dilution.” Replace foods on your plate with calorie dense foods to lower or “dilute” the number of calories in your meal without decreasing volume.
I use what I call a 50/50 plate. Fill half of your plate with non-starchy veggies and half with starchy foods of your choice. Remember to eat your veggies first. If you still feel hungry after your meal, fill your second plate the same way and still eat those vegetables first!
Start Today!
When I adjusted my eating habits and switched to a plant-based lifestyle, I immediately noticed a change. Pounds were melting off. I felt more energetic. When I saw my doctor again three months later, my cholesterol, triglycerides, blood pressure, and blood sugar were now perfect. After my first year as a plant-based eater and 70 lb of weight loss, I was excited about what this lifestyle could do not only for me but for others.
As I continue my journey, I’ve learned that the key to long term success isn’t discipline. It’s not about being perfect. Self love is the key to empowering lasting change. When you see your own worth and value, you begin to move through life the way you were intended to…full of joy and peace. When you live your life full of joy, you make better choices because you know you deserve them. Your choices are based on what is best for you, not what is easiest or what little you think you owe yourself. Now, I work every day to share that message and the power of this lifestyle with others, so you too can experience the change it brings.
Taking Your First Steps
Here’s everything you need to know to get started on your own weight loss journey.
TIPS FOR YOUR JOURNEY TO A PLANT-BASED LIFESTYLE
Plan and prep meals ahead of time.
Repeat meals as much as you’d like to make it easier to prep.
Keep your go-to ingredients on hand.
Aim for progress over perfection.
Keep it simple!
What People are Saying
I’m truly humbled by the responses and stories people have shared with me
Frequently Asked Questions
When I first started using the 50/50 plate I felt so full but so hungry! You’ll be taking in way fewer calories than you used to while still eating a large volume of food. It can take your body a week or two to figure this out…but hang in there, eat when you are hungry, and your body will figure it out.
Experts like Dr. Neal Barnard, Dr. John Mcdougall and Dr. Caldwell Esselstyn agree that 40-60 grams of protein is perfectly adequate and that these huge doses of protein that the meat, dairy, diet, and health industries promote is not only unnecessary but could lead to other health issues. These experts agree that a whole food plant based diet with adequate calorie levels will supply the appropriate amount of protein one needs, so no need to worry. You can of course add a serving of beans and lentils to every meal if you are looking for added protein. Otherwise, it’s not something to be concerned about, given that you are eating a wholesome and varied plant based diet. (link to sources)
If you are trying to lose weight or regain health, it’s a very good idea to cut out all alcohol as the excess calories can really stall weight loss. Alcohol stresses the liver and can slow down weight loss, recovery, and healing. Of course, the choice is yours.
Yes! When you are first transitioning to eating this way, your body is adjusting to digesting lots of fiber and bulk. This food is naturally lower in calories so you might feel hungry frequently during the initial transition. So if you’re hungry, just have some more food.
Yes! Remember that whole plant-based foods are low in calories and big in bulk. You need to eat a lot of food to get what you need and still lose weight. I eat HUGE platefuls of food at each meal.
Just reduce the amount of food you’re trying to eat, but continue to arrange them according to the dilution plate examples.
Yes it’s completely normal! Our stomachs have to adjust to digesting all of the fiber and bulk we are now giving them. Drink lots of water and know that it can take up to a few weeks for your stomach to adjust. If you’re in severe pain then I would seek medical attention and slowly work on eating more veggies.
Everyone is different and the ore you have to lose, the faster you will lose it. The closer you are to your ideal weight, the slower it will come off. In general, ½ a point to 1 pound a week of weight loss is average. Again, if you have a lot to lose you may be losing a lot more a week and a lot faster. If you are within a few pounds of where you want to be, it can take longer. Just be consistent.
No, our weight fluctuates daily based on our hormonal cycles, how much sodium we had, and how much water we drank…aim to only weigh yourself once a week. Do it on the same day every week first thing in the morning after you have eliminated and before you’ve had anything to eat or drink. And it it in your birthday suit (naked).
As many as you need. If you find that you are constantly snacking then try to eat more at meal time.
First make sure you’re being really good about low to no fat, not eating processed foods, and not snacking on anything other than fresh vegetables and whole fresh fruit. If all that looks good, then it might be time to move down in plates. If you are on the 3rd plate and still not losing weight, it’s most likely that you are at a healthy weight for your body and you’ve reached its ideal.
Stick to the 50/50 plate, enjoy treats in moderation as well as some healthy fats from avocado, nuts, and seeds. If your weight starts to go up then you know you need to back off on the treats and the fats.
Yes it is. You are eating a lot of fiber which adds bulk to your eliminations and increases the frequency. Your body will get used to the fiber and the number of eliminations may reduce.
It is strongly recommended by John McDougall and other plant-based doctors to supplement with vitamin B-12. This is the supplement that I take.
